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Black gram vs. Poblano — In-Depth Nutrition Comparison

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Differences between black gram and poblano

  • Black gram has more copper, folate, magnesium, and phosphorus, while poblano has more vitamin A, vitamin B6, vitamin B2, iron, potassium, and vitamin B3.
  • Poblano's daily need coverage for vitamin A is 408% higher.
  • Poblano contains 3 times less folate than black gram. Black gram contains 216µg of folate, while poblano contains 69µg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Peppers, ancho, dried.

Infographic

Black gram vs Poblano infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more MagnesiumMagnesium +136.3%
Contains more CalciumCalcium +126.2%
Contains more CopperCopper +93.1%
Contains more ZincZinc +135.9%
Contains more PhosphorusPhosphorus +88.6%
Contains less SodiumSodium -11.6%
Contains more ManganeseManganese +19.4%
Contains more SeleniumSelenium +182.8%
Contains more PotassiumPotassium +145.3%
Contains more IronIron +44.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more FolateFolate +213%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +102100%
Contains more Vitamin B2Vitamin B2 +787.8%
Contains more Vitamin B3Vitamin B3 +342.5%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B6Vitamin B6 +1158%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +112.6%
Contains more CarbsCarbs +14.7%
Contains more FatsFats +400%
Contains more WaterWater +109.5%
Contains more OtherOther +75.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +478.8%
Contains more Poly. FatPolyunsaturated fat +321.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Poblano
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Black gram Poblano DV% diff.
Vitamin B6 0.281mg 3.535mg 250%
Vitamin B2 0.254mg 2.255mg 154%
Vitamin A 1µg 1022µg 113%
Copper 0.981mg 0.508mg 53%
Potassium 983mg 2411mg 42%
Iron 7.57mg 10.93mg 42%
Folate 216µg 69µg 37%
Magnesium 267mg 113mg 37%
Vitamin B3 1.447mg 6.403mg 31%
Protein 25.21g 11.86g 27%
Phosphorus 379mg 201mg 25%
Polyunsaturated fat 1.071g 4.511g 23%
Vitamin B5 0.906mg 1.993mg 22%
Zinc 3.35mg 1.42mg 18%
Fiber 18.3g 21.6g 13%
Manganese 1.527mg 1.279mg 11%
Selenium 8.2µg 2.9µg 10%
Fats 1.64g 8.2g 10%
Calcium 138mg 61mg 8%
Vitamin B1 0.273mg 0.179mg 8%
Saturated fat 0.114g 0.82g 3%
Calories 341kcal 281kcal 3%
Carbs 58.99g 51.42g 3%
Vitamin C 0mg 2mg 2%
Monounsaturated fat 0.085g 0.492g 1%
Net carbs 40.69g 29.82g N/A
Sodium 38mg 43mg 0%
Tryptophan 0.263mg 0.155mg 0%
Threonine 0.875mg 0.425mg 0%
Isoleucine 1.287mg 0.373mg 0%
Leucine 2.089mg 0.605mg 0%
Lysine 1.674mg 0.515mg 0%
Methionine 0.367mg 0.142mg 0%
Phenylalanine 1.473mg 0.361mg 0%
Valine 1.416mg 0.489mg 0%
Histidine 0.706mg 0.232mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Poblano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Black gram
155%
Poblano
Minerals Daily Need Coverage Score
143%
Black gram
120%
Poblano

Comparison summary

Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.706g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $5.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.